Wellness Tip #1
Throughout February, we shared tips and tricks from Springbrook’s Physical and Occupational Therapy team to support winter wellness. From simple exercises to everyday safety strategies, these weekly tips are designed to help reduce fall risk and encourage safe movement during the winter months. ❄️💙
🌟We started with exercises that focus on balance and ankle strength. Icy sidewalks and increased time indoors can impact stability, and these movements are a great way to build a strong foundation. Both exercises are appropriate for all fitness levels and can be done at home using a chair or sturdy surface for support. 💪
And remember –
✔️ Move slowly
✔️ Use support as needed
✔️ Stop if you feel pain or discomfort
👉 Exercises featured:
• Standing Toe Raises at Chair
• Standing Hip Extension with Chair
Wellness Tip #2
Strong hips and legs play a major role in balance, walking, and everyday movement. These standing exercises help strengthen the muscles that support safer mobility—especially important during winter months.
Try pairing these movements with music or a favorite show to make exercise part of your daily routine.
And remember –
✔️ Use a chair for balance
✔️ Focus on controlled movement
✔️ Aim for 10 repetitions per side
👉 Exercises featured:
• Standing Marching
• Standing Hip Abduction with Chair (Alternating)
Wellness Tip #3
Functional exercises help support everyday activities like standing up, walking, and climbing stairs. This week’s movements focus on coordination, leg strength, and core engagement.
The PT/OT team recommends gradually working these exercises into your routine to support safe movement all winter long.
And remember –
✔️ Keep your back straight
✔️ Move at a comfortable pace
✔️ Modify as needed
👉 Exercises featured:
• Tandem Stance with Support
• Squat with Chair Support
Wellness Tip #4
Wellness is more than strength—it is about supporting your whole body and mind. This week’s exercises focus on upper-body strength, core stability, and controlled movement, with options to stay seated or progress as comfortable.
👉 Exercises featured:
• Seated Trunk Rotation
• Seated Shoulder Flexion with Dumbbells
• Prone Alternating Arm and Leg Lifts (optional progression)
Tips for Modifying Your Home to Prevent Falls
- Remove throw rugs, or use double-sided tape to ensure they lie flat.
- Fix loose handrails.
- Keep regularly used items in the kitchen at a low level to avoid unnecessary reaching or ladder use.
- Ensure all areas have adequate lighting, especially the bathroom and stairs.
- Keep objects off the floor and stairs.
- Safely replace any light bulbs that have burned out, or ask a friend for help.
Need additional modifications to your home? Ask your doctor for help finding an occupational therapist (OT) near you. There are many creative and simple modifications that an OT can make to ensure you can live safely and independently.
Mindfulness Tips
During the long winters, it is common to have low energy, irritability, or trouble sleeping. Many people who live in the northern climates experience these symptoms until the days begin to lengthen and the sunlight returns. If these symptoms persist, consult a doctor for support.
One way to combat the challenge of the season is to incorporate mindfulness into your daily life. Mindfulness helps us to be present and calm.
Practicing mindfulness techniques such as box breathing can help you feel more present, reduce overall stress, and improve your mood. The next time you are stuck at a red light, try box breathing for a minute. With regular practice, mindfulness can become a regular part of your daily routine.
By implementing these exercises and tips into your daily life this winter, you can support your overall health and wellness this winter!